WODs
We use the awesome SugarWOD app to track our daily progress and log our workouts.
Workouts are released every night at 6 pm the day before.
Here you can view our last 7 days of workouts. If you want to join our community and see our entire library of workouts, download the SugarWOD app and add Crossfit Aggieland as your affiliate!
Sunday, Mar 9
Workout of the Day
Bulldawgs
(Checkbox)
16:00 EMOM
Even minutes: 3 Wall Walks + 10 V-Ups
Odd minutes: 15/12 Calorie Ski
Even minutes: 3 Wall Walks + 10 V-Ups
Odd minutes: 15/12 Calorie Ski
Recovery Workout
(Meters)
Run OR Machine:
25 Minutes at Zone 1
*Every 5 minutes do a 30 second Farmer’s Carry (2x50lb/35lb)
Zone 1-2: The target HR for the 25min should be between the low end of your Z2 HR and 5bpm into Z1. For example, using Maffetone's 180-age formula, a 30 year old athlete would have a target Z2 of 150 (180-30). This athlete would have a Z2 range of 145-155. Their target HR for this 25min is 140-145.
Z1 Purpose: Elevate your heart rate, allowing your blood to efficiently bring nutrients into your muscle tissue and remove contaminants from the muscle. "
25 Minutes at Zone 1
*Every 5 minutes do a 30 second Farmer’s Carry (2x50lb/35lb)
Zone 1-2: The target HR for the 25min should be between the low end of your Z2 HR and 5bpm into Z1. For example, using Maffetone's 180-age formula, a 30 year old athlete would have a target Z2 of 150 (180-30). This athlete would have a Z2 range of 145-155. Their target HR for this 25min is 140-145.
Z1 Purpose: Elevate your heart rate, allowing your blood to efficiently bring nutrients into your muscle tissue and remove contaminants from the muscle. "
Mayhem Compete
Sunday Sweat
(Meters)
15 AMRAP
Every 1:00
Accelerate to 15 Step/Peddle (or 6 Pull) Sprint RPE 10
-Rest 90 Sec-
15 AMRAP
Every 1:00
Accelerate to 12 Step/Peddle (or 5 Pull) Sprint RPE 10
-Rest 90 Sec-
9 AMRAP
Every 1:00
Accelerate to 9 Step/Peddle (or 4 Pull) Sprint RPE 10
-Rest 90 Sec-
6 AMRAP
Every 1:00
Accelerate to 6 Step/Peddle (or 3 Pull) Sprint RPE 10
Every 1:00
Accelerate to 15 Step/Peddle (or 6 Pull) Sprint RPE 10
-Rest 90 Sec-
15 AMRAP
Every 1:00
Accelerate to 12 Step/Peddle (or 5 Pull) Sprint RPE 10
-Rest 90 Sec-
9 AMRAP
Every 1:00
Accelerate to 9 Step/Peddle (or 4 Pull) Sprint RPE 10
-Rest 90 Sec-
6 AMRAP
Every 1:00
Accelerate to 6 Step/Peddle (or 3 Pull) Sprint RPE 10
Saturday, Mar 8
Workout of the Day
Grizzlies
()
Teams of 2
For Time:
800m Run
40 Sandbag Squats 150/100
800m Run
30 Sandbag Squats 150/100
800m Run
20 Sandbag Squats 150/100
Sub for Sandbag Squats = Front Squats 185/125
For Time:
800m Run
40 Sandbag Squats 150/100
800m Run
30 Sandbag Squats 150/100
800m Run
20 Sandbag Squats 150/100
Sub for Sandbag Squats = Front Squats 185/125
Body Building
Mayhem BodyBuilding | Saturday - Core & Glutes
(Not Scored)
https://www.youtube.com/watch?v=P8A858lGUts
RPE Bodybuilding scale
(Not Scored)
RPE 1-3 || This is a weight that the athlete can move with ease throughout the planned series of repetitions.
RPE 4-5 - This is a weight that offers moderate resistance, but the athlete feels they could double the planned repetition range with the weight they have chosen.
RPE 6-7 || This is a moderate/moderately heavy weight for the athlete. It should represent a challenge for the planned range of repetitions, but should not make them fear failure. The rest required between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended range of repetitions. Athletes need adequate rest between sets at this RPE.
RPE 10 || This is a maximum effort for the planned range of repetitions. The athlete should be fully loaded at the end of each set.
RPE 4-5 - This is a weight that offers moderate resistance, but the athlete feels they could double the planned repetition range with the weight they have chosen.
RPE 6-7 || This is a moderate/moderately heavy weight for the athlete. It should represent a challenge for the planned range of repetitions, but should not make them fear failure. The rest required between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended range of repetitions. Athletes need adequate rest between sets at this RPE.
RPE 10 || This is a maximum effort for the planned range of repetitions. The athlete should be fully loaded at the end of each set.
Mayhem Bodybuilding Goals
(Not Scored)
Mayhem Bodybuilding is a stand-alone programme focused on hypertrophy. You can layer it on top of other Mayhem Athlete programmes, but it is not designed to be run on top of all the other programmes every day. We will include pieces from certain days in other programmes as "ACCESSORIES".
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
Glutes and Core Warm Up
(Not Scored)
Hip Halo Warmup
-
3 rounds:
5 Alt. V-ups (per side)
10 Lying Heel Taps (per side)
5 Cat/Cows
-
3 rounds:
5 Alt. V-ups (per side)
10 Lying Heel Taps (per side)
5 Cat/Cows
Weighted Hip Thrust
(Load)
4 sets: 2 Reps – @ +90%
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Alternating Double DB Step Back Lunges (Front Rack)
(Load)
4 sets: 10 reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
GHD Hip Extension
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Russian Kettlebell Swing
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Core Work:
()
4 sets:
15 Overhead Plate sit ups
10 Standing Banded Pallof Press (each side)
20 Plank KB Pull Unders (total)
:30 Hanging L-sit Hold
30 KB Front Rack Marches (each side)
*Rest 2:00 b/t sets
15 Overhead Plate sit ups
10 Standing Banded Pallof Press (each side)
20 Plank KB Pull Unders (total)
:30 Hanging L-sit Hold
30 KB Front Rack Marches (each side)
*Rest 2:00 b/t sets
Cooldown/Mobility
(Not Scored)
1 min seal pose
1 min pigeon pose (each side)
30 sec cross leg forward fold (repeat with opposite leg on top)
1 min foam roll glutes (each side)
1 min pigeon pose (each side)
30 sec cross leg forward fold (repeat with opposite leg on top)
1 min foam roll glutes (each side)
Mayhem Mini-Pump – Glutes and Core
()
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
4 rounds:
10 Weighted Hip Thrust @ moderate weight
10 Alternating Double DB Step Back Lunges (Front Rack)(each side) @ moderate weight
10 GHD Hip Raise @ moderate weight
10 Russian Kettlebell Swing @ moderate weight
15 Overhead Plate sit ups
10 Standing Banded Pallof Press (each side)
20 Plank KB Pull Unders (total)
:30 Hanging L-sit Hold
30 KB Front Rack Marches (each side)
*Rest 3 minutes b/t rounds
4 rounds:
10 Weighted Hip Thrust @ moderate weight
10 Alternating Double DB Step Back Lunges (Front Rack)(each side) @ moderate weight
10 GHD Hip Raise @ moderate weight
10 Russian Kettlebell Swing @ moderate weight
15 Overhead Plate sit ups
10 Standing Banded Pallof Press (each side)
20 Plank KB Pull Unders (total)
:30 Hanging L-sit Hold
30 KB Front Rack Marches (each side)
*Rest 3 minutes b/t rounds
Burgener Strength
Burgener Strength Week 6 Day 3
(Not Scored)
https://www.youtube.com/watch?v=-1QBhVUXK48
Note: Omit the Back Squat Hold + Back Squat for Affiliate
Note: Omit the Back Squat Hold + Back Squat for Affiliate
Warm Up
(Not Scored)
1. Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Barbell Prep
A. Burgener Warm up Snatch (3-5 reps at each position)
1. Down and up – “SPEED THROUGH THE MIDDLE”
2. Elbows high and outside – “BAR CLOSE”
3. Muscle snatch – “STRONG TURNOVER”
4. Snatch land – “FOOT WORK” 2”, 4”, 6”
5. Snatch drop – “FOOT WORK”
B. Skill Transfer Exercises Snatch
- 3-5 reps of each movement
1. Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
2. Overhead squat, “CORE STRENGTH”
3. Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
4. Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
5. Snatch balance, “FOOT AND ARM SPEED”
C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
*Demo Videos in Athlete Notes.
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Barbell Prep
A. Burgener Warm up Snatch (3-5 reps at each position)
1. Down and up – “SPEED THROUGH THE MIDDLE”
2. Elbows high and outside – “BAR CLOSE”
3. Muscle snatch – “STRONG TURNOVER”
4. Snatch land – “FOOT WORK” 2”, 4”, 6”
5. Snatch drop – “FOOT WORK”
B. Skill Transfer Exercises Snatch
- 3-5 reps of each movement
1. Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
2. Overhead squat, “CORE STRENGTH”
3. Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
4. Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
5. Snatch balance, “FOOT AND ARM SPEED”
C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
*Demo Videos in Athlete Notes.
Power Snatch + Overhead Squat + Snatch + Overhead Squat
(Load)
Barbell Cycling Work
4 Power Snatch + 4 Overhead Squat + 4 Squat Snatch + 4 Overhead Squat @5.5/10 RPE
4 Power Snatch + 4 Overhead Squat + 4 Squat Snatch + 4 Overhead Squat @6/10 RPE
4 Power Snatch + 4 Overhead Squat + 4 Squat Snatch + 4 Overhead Squat @6.5/10 RPE
Optional set: 4 Power Snatch + 4 Overhead Squat + 4 Squat Snatch + 4 Overhead Squat @7/10 RPE
*Rest 1:30-2:00 between sets.
**Barbell Cycling Work = Unbroken Sets
4 Power Snatch + 4 Overhead Squat + 4 Squat Snatch + 4 Overhead Squat @5.5/10 RPE
4 Power Snatch + 4 Overhead Squat + 4 Squat Snatch + 4 Overhead Squat @6/10 RPE
4 Power Snatch + 4 Overhead Squat + 4 Squat Snatch + 4 Overhead Squat @6.5/10 RPE
Optional set: 4 Power Snatch + 4 Overhead Squat + 4 Squat Snatch + 4 Overhead Squat @7/10 RPE
*Rest 1:30-2:00 between sets.
**Barbell Cycling Work = Unbroken Sets
Double Kettlebell Front Rack Front Foot Elevated Deep Lunge
(Other / Text)
3 Sets
5 Double Kettlebell Front Rack Front Foot Elevated Deep Lunge (each side) @8-9/10 RPE
*Rest as needed between sets.
**Log weight in notes.
5 Double Kettlebell Front Rack Front Foot Elevated Deep Lunge (each side) @8-9/10 RPE
*Rest as needed between sets.
**Log weight in notes.
Mayhem Compete
Thrashers
(Reps)
5 Sets: (30 Minutes)
3:00 Bike Erg
-Immediately Into-
2:00 Ski Erg
-Immediately Into-
1:00 Burpee Box Step Overs 24"/20"
**At Easy/Moderate Recovery Pace
*Score is Total Calories + Burpees
3:00 Bike Erg
-Immediately Into-
2:00 Ski Erg
-Immediately Into-
1:00 Burpee Box Step Overs 24"/20"
**At Easy/Moderate Recovery Pace
*Score is Total Calories + Burpees
Power Snatch 10x1
(Load)
Wave 1
1 Power Snatch @6.5/10 RPE
1 Power Snatch @7/10 RPE
1 Power Snatch @7.5/10 RPE
Wave 2
1 Power Snatch @7/10 RPE
1 Power Snatch @7.5/10 RPE
1 Power Snatch @8/10 RPE
Wave 3
1 Power Snatch @7.5/10 RPE
1 Power Snatch @8/10 RPE
1 Power Snatch @8.5/10 RPE
1 Power Snatch @9/10 RPE
*Rest as needed between waves.
1 Power Snatch @6.5/10 RPE
1 Power Snatch @7/10 RPE
1 Power Snatch @7.5/10 RPE
Wave 2
1 Power Snatch @7/10 RPE
1 Power Snatch @7.5/10 RPE
1 Power Snatch @8/10 RPE
Wave 3
1 Power Snatch @7.5/10 RPE
1 Power Snatch @8/10 RPE
1 Power Snatch @8.5/10 RPE
1 Power Snatch @9/10 RPE
*Rest as needed between waves.
Power Clean & Jerk 10x1
(Load)
Wave 1
1 Power Clean + 1 Push Jerk @6.5/10 RPE
1 Power Clean + 1 Push Jerk @7/10 RPE
1 Power Clean + 1 Push Jerk @7.5/10 RPE
Wave 2
1 Power Clean + 1 Push Jerk @7/10 RPE
1 Power Clean + 1 Push Jerk @7.5/10 RPE
1 Power Clean + 1 Push Jerk @8/10 RPE
Wave 3
1 Power Clean + Push Jerk @7.5/10 RPE
1 Power Clean + Push Jerk @8/10 RPE
1 Power Clean + Push Jerk @8.5/10 RPE
1 Power Clean + Push Jerk @9/10 RPE
*Rest as needed between waves.
1 Power Clean + 1 Push Jerk @6.5/10 RPE
1 Power Clean + 1 Push Jerk @7/10 RPE
1 Power Clean + 1 Push Jerk @7.5/10 RPE
Wave 2
1 Power Clean + 1 Push Jerk @7/10 RPE
1 Power Clean + 1 Push Jerk @7.5/10 RPE
1 Power Clean + 1 Push Jerk @8/10 RPE
Wave 3
1 Power Clean + Push Jerk @7.5/10 RPE
1 Power Clean + Push Jerk @8/10 RPE
1 Power Clean + Push Jerk @8.5/10 RPE
1 Power Clean + Push Jerk @9/10 RPE
*Rest as needed between waves.
Friday, Mar 7
Workout of the Day
Open 25.2 is.... 22.3
()
For time:
• 21 Pull-Ups
• 42 Double Unders
• 21 Thrusters (Weight 1)
• 18 Chest to Bar Pull-Ups
• 36 Double Unders
• 18 Thrusters (Weight 2)
• 15 Bar Muscle-Ups
• 30 Double-Unders
• 15 Thrusters (weight 3)
♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb
Time cap: 12 minutes
For full equipment, categories, and scoring details visit: https://games.crossfit.com/workouts/open/2025/2
• 21 Pull-Ups
• 42 Double Unders
• 21 Thrusters (Weight 1)
• 18 Chest to Bar Pull-Ups
• 36 Double Unders
• 18 Thrusters (Weight 2)
• 15 Bar Muscle-Ups
• 30 Double-Unders
• 15 Thrusters (weight 3)
♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb
Time cap: 12 minutes
For full equipment, categories, and scoring details visit: https://games.crossfit.com/workouts/open/2025/2
CrossFit Open Workout 25.2
(Not Scored)
https://www.youtube.com/watch?v=K2DenJitjG4
Week 2 of the 2025 CrossFit Open continues with Open Workout #25point2.
Week 2 is presented by the United States Border Patrol. Be an Agent of Strength → https://cf.games/24_USBP
For full workout details, movement standards, and the official scorecard, visit → https://games.crossfit.com/workouts/open/2025/2
Submit your score via the CrossFit Games app or your CrossFit Games dashboard by Monday, March 10, at 5 p.m. PT. → https://games.crossfit.com/submit-scores
Watch the live announcement of Open Workout 25.2 here → https://www.youtube.com/watch?v=kt_XWmdtVxk
How to watch all live Open announcements → https://games.crossfit.com/article/how-watch-2025-crossfit-open
Take the 2025 Judges Course → https://oc.crossfit.com/course?id=86&language=en
Learn more about the CrossFit Open here → https://games.crossfit.com/open/overview
—
The CrossFit Games are the ultimate proving grounds for the Fittest Man and Fittest Woman on Earth™ and are world-renowned as the definitive test of fitness. Every year since 2007, fans from around the world have attended the multi-day sporting event, streamed the competition online, or watched on ESPN, CBS, or a wide range of international broadcasts. The international field of play has included athletes from more than 120 countries. The CrossFit Games starts in the qualifying round with 300,000+ athletes competing around the world. Throughout the season the field is whittled down to just 560 athletes.
Learn more about the CrossFit Games → https://cf.games/games-learn-more
Learn more about CrossFit → https://www.crossfit.com/what-is-crossfit/?utm_source=social&utm_medium=youtube&utm_campaign=crossfit
Find a CrossFit gym near you → https://www.crossfit.com/map?utm_source=social&utm_medium=youtube&utm_campaign=crossfit
View CrossFit workouts → https://www.crossfit.com/workout?utm_source=social&utm_medium=youtube&utm_campaign=crossfit
Subscribe to CrossFit email newsletters → https://www.crossfit.com/newsletters/?utm_source=social&utm_medium=youtube&utm_campaign=crossfit
Week 2 of the 2025 CrossFit Open continues with Open Workout #25point2.
Week 2 is presented by the United States Border Patrol. Be an Agent of Strength → https://cf.games/24_USBP
For full workout details, movement standards, and the official scorecard, visit → https://games.crossfit.com/workouts/open/2025/2
Submit your score via the CrossFit Games app or your CrossFit Games dashboard by Monday, March 10, at 5 p.m. PT. → https://games.crossfit.com/submit-scores
Watch the live announcement of Open Workout 25.2 here → https://www.youtube.com/watch?v=kt_XWmdtVxk
How to watch all live Open announcements → https://games.crossfit.com/article/how-watch-2025-crossfit-open
Take the 2025 Judges Course → https://oc.crossfit.com/course?id=86&language=en
Learn more about the CrossFit Open here → https://games.crossfit.com/open/overview
—
The CrossFit Games are the ultimate proving grounds for the Fittest Man and Fittest Woman on Earth™ and are world-renowned as the definitive test of fitness. Every year since 2007, fans from around the world have attended the multi-day sporting event, streamed the competition online, or watched on ESPN, CBS, or a wide range of international broadcasts. The international field of play has included athletes from more than 120 countries. The CrossFit Games starts in the qualifying round with 300,000+ athletes competing around the world. Throughout the season the field is whittled down to just 560 athletes.
Learn more about the CrossFit Games → https://cf.games/games-learn-more
Learn more about CrossFit → https://www.crossfit.com/what-is-crossfit/?utm_source=social&utm_medium=youtube&utm_campaign=crossfit
Find a CrossFit gym near you → https://www.crossfit.com/map?utm_source=social&utm_medium=youtube&utm_campaign=crossfit
View CrossFit workouts → https://www.crossfit.com/workout?utm_source=social&utm_medium=youtube&utm_campaign=crossfit
Subscribe to CrossFit email newsletters → https://www.crossfit.com/newsletters/?utm_source=social&utm_medium=youtube&utm_campaign=crossfit
Body Building
Functional Pumps (Shoulders & Arms)
(Other / Text)
INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the ONLY workout for that day and the next day (i.e. if you do the 3 functional pumps during the week, we don't recommend doing any other workout apart from the 3 power lifts - Squat, Deadlift & Press). Please click on "Workout prep notes available" directly to read the instructions before doing the workout!
Work to Heavy Set of 3 Single Arm Dumbbell Shoulder Press (each arm)
-Then-
75 Reps @light load +5# from last time (35/25 can be a good weight for many) on each arm in least amount of sets possible
---use weak arm and match each set with stronger arm.
-rest 2-3 minutes-
10 Sets
10 Barbell Drag Curls RPE 8/10
10 Barbell Skull Crushers RPE 8/10
-rest 1 minute b/t set-
30 MINUTES VERSION (or less):
*For a shorter version today, cut out the heavy shoulder press or the accessory sets to 5 at the end (based on what you need to work on more)
Work to Heavy Set of 3 Single Arm Dumbbell Shoulder Press (each arm)
-Then-
75 Reps @light load +5# from last time (35/25 can be a good weight for many) on each arm in least amount of sets possible
---use weak arm and match each set with stronger arm.
-rest 2-3 minutes-
10 Sets
10 Barbell Drag Curls RPE 8/10
10 Barbell Skull Crushers RPE 8/10
-rest 1 minute b/t set-
30 MINUTES VERSION (or less):
*For a shorter version today, cut out the heavy shoulder press or the accessory sets to 5 at the end (based on what you need to work on more)
Mayhem BodyBuilding | Friday - Shoulders & Arms
(Not Scored)
https://www.youtube.com/watch?v=PmGZ8QCuHWE
RPE Scale Bodybuilding
(Not Scored)
RPE 1-3 || This is a weight that the athlete can move with ease throughout the planned series of repetitions.
RPE 4-5 - This is a weight that offers moderate resistance, but the athlete feels they could double the planned repetition range with the weight they have chosen.
RPE 6-7 || This is a moderate/moderately heavy weight for the athlete. It should represent a challenge for the planned range of repetitions, but should not make them fear failure. The rest required between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended range of repetitions. Athletes need adequate rest between sets at this RPE.
RPE 10 || This is a maximum effort for the planned range of repetitions. The athlete should be fully loaded at the end of each set.
RPE 4-5 - This is a weight that offers moderate resistance, but the athlete feels they could double the planned repetition range with the weight they have chosen.
RPE 6-7 || This is a moderate/moderately heavy weight for the athlete. It should represent a challenge for the planned range of repetitions, but should not make them fear failure. The rest required between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended range of repetitions. Athletes need adequate rest between sets at this RPE.
RPE 10 || This is a maximum effort for the planned range of repetitions. The athlete should be fully loaded at the end of each set.
Mayhem Bodybuilding Goals
(Not Scored)
Mayhem Bodybuilding is a stand-alone programme focused on hypertrophy. You can layer it on top of other Mayhem Athlete programmes, but it is not designed to be run on top of all the other programmes every day. We will include pieces from certain days in other programmes as "ACCESSORIES".
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
Arms and Shoulders Warm Up
(Not Scored)
3 Rounds
15/12 cal row
15 banded bicep curls (light band – fast reps)
15/12 cal ski
15 banded tricep extensions (light band – fast reps)
-into-
2 rounds
10 PVC pass throughs
5 PVC around the worlds (each direction)
10 arm circles (each direction)
5 down dog/seal pose transitions
15/12 cal row
15 banded bicep curls (light band – fast reps)
15/12 cal ski
15 banded tricep extensions (light band – fast reps)
-into-
2 rounds
10 PVC pass throughs
5 PVC around the worlds (each direction)
10 arm circles (each direction)
5 down dog/seal pose transitions
Shoulder Press
(Load)
4 sets: 2 Reps – @ +90%
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Diamond Pushups
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Seated Single Arm DB Press
(Load)
4 sets: 10 reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
DB Snow Angel Raise
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Crossover Symmetry Iron Scap Protocol
(Not Scored)
Complete Iron Scap Protocol:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band
Focus: Use band weight that is challenging but allows for quality of movement.
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band
Focus: Use band weight that is challenging but allows for quality of movement.
Standing Barbell Curl
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Inverted Skull Crusher
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Cooldown/Mobility
(Not Scored)
1 min banded overhead shoulder distraction (each side)
1 min thread the needle (each side)
1 min bicep stretch on wall
1 min tricep smash (each side)
1 min thread the needle (each side)
1 min bicep stretch on wall
1 min tricep smash (each side)
Mayhem Mini-Pump –Arms and Shoulders
()
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality
12 DB Snow Angel Raise @ moderate weight – maintain quality
10 Standing Barbell Curl @ moderate weight – maintain quality
10 Inverted Skull Crusher @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality
12 DB Snow Angel Raise @ moderate weight – maintain quality
10 Standing Barbell Curl @ moderate weight – maintain quality
10 Inverted Skull Crusher @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Mayhem Compete
"Zombie" Front Squat 5x3
(Load)
3 No Hand Front Squat @6/10 RPE
3 No Hand Front [email protected]/10 RPE
3 No Hand Front Squat @7/10 RPE
3 No Hand Front Squat @7.5/10 RPE
3 No Hand Front Squat @8/10 RPE
*Keep Hands Straight out in front of you through all 3 reps.
**Rest as needed between sets.
3 No Hand Front [email protected]/10 RPE
3 No Hand Front Squat @7/10 RPE
3 No Hand Front Squat @7.5/10 RPE
3 No Hand Front Squat @8/10 RPE
*Keep Hands Straight out in front of you through all 3 reps.
**Rest as needed between sets.
Thursday, Mar 6
Workout of the Day
Squat Clean + Push Jerk 5x6
(Load)
Every 2:00 x 5 Sets: (10 Minutes)
3 Squat Clean + 3 Push Jerks
**Build Across 5 Sets
3 Squat Clean + 3 Push Jerks
**Build Across 5 Sets
Monostructural:
()
Every 4:00 for 5 Sets: (20 Minutes)
18/15 Calorie C2 Machine
200m Run
10 Burpees
18/15 Calorie C2 Machine
200m Run
10 Burpees
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
4x 5 Quad Foam Rolling (each leg)
2x 10 Down Dog
20x Scorpion Kicks (each side)
4x 5 Quad Foam Rolling (each leg)
2x 10 Down Dog
20x Scorpion Kicks (each side)
Body Building
Mayhem BodyBuilding | Thursday - Cardio Day
(Not Scored)
https://www.youtube.com/watch?v=R2ogbGwKYj4
Mayhem Bodybuilding Goals
(Not Scored)
Mayhem Bodybuilding is a stand-alone programme focused on hypertrophy. You can layer it on top of other Mayhem Athlete programmes, but it is not designed to be run on top of all the other programmes every day. We will include pieces from certain days in other programmes as "ACCESSORIES".
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
THURSDAY OVERVIEW
(Not Scored)
Mayhem Bodybuilding Thursdays normally consist of a monostructural (cardio) section and a metabolic conditioning (metcon) section.
Both sections will include some elements of functional fitness in their core programming to allow CrossFit athletes who exclusively follow the Bodybuilding stream to dabble in this style of training once a week.
Listen to your body and do the cardio section every week as part of your regular Bodybuilding programming. If you feel good after the cardio section and want an extra workout or want to keep the rust off your CrossFit skills, include the metcons section in your routine too.
Both sections will include some elements of functional fitness in their core programming to allow CrossFit athletes who exclusively follow the Bodybuilding stream to dabble in this style of training once a week.
Listen to your body and do the cardio section every week as part of your regular Bodybuilding programming. If you feel good after the cardio section and want an extra workout or want to keep the rust off your CrossFit skills, include the metcons section in your routine too.
Monostructural/Metcon Warm Up
(Not Scored)
5 min single/double unders
-into-
5 round of rowling
(5 max penalty burpee box jump overs)
-into-
5 round of rowling
(5 max penalty burpee box jump overs)
Monostructural:
()
Every 4:00 for 5 sets:
300/240m Row
200m Run
10 Burpees Over the Rower
300/240m Row
200m Run
10 Burpees Over the Rower
Cooldown/Mobility
(Not Scored)
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)
1 min double banded overhead shoulder distraction + curtsy (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)
1 min double banded overhead shoulder distraction + curtsy (each side)
Mayhem Compete
Thursday Z1
(Meters)
25 Minutes at Zone 1
*Every 5 minutes do 30 second Farmer’s Carry (2x50lb/35lb)
Zone 1-2: The target HR for the 25min should be between the low end of your Z2 HR and 5bpm into Z1. For example, using Maffetone's 180-age formula, a 30 year old athlete would have a target Z2 of 150 (180-30). This athlete would have a Z2 range of 145-155. Their target HR for this 25min is 140-145.
Z1 Purpose: Elevate your heart rate, allowing your blood to efficiently bring nutrients into your muscle tissue and remove contaminants from the muscle. "
*Every 5 minutes do 30 second Farmer’s Carry (2x50lb/35lb)
Zone 1-2: The target HR for the 25min should be between the low end of your Z2 HR and 5bpm into Z1. For example, using Maffetone's 180-age formula, a 30 year old athlete would have a target Z2 of 150 (180-30). This athlete would have a Z2 range of 145-155. Their target HR for this 25min is 140-145.
Z1 Purpose: Elevate your heart rate, allowing your blood to efficiently bring nutrients into your muscle tissue and remove contaminants from the muscle. "
Wednesday, Mar 5
Workout of the Day
Gymnastics
(Reps)
Alternating 8 EMOM
Odd:
Level 1: 3-5 Strict Ring Muscle-ups
Level 2: 3-5 Strict Pull-ups
Level 3: 3-5 Ring Rows
Even: :30 Plank Hold
*Score is number of reps on "Odd" Minute
Odd:
Level 1: 3-5 Strict Ring Muscle-ups
Level 2: 3-5 Strict Pull-ups
Level 3: 3-5 Ring Rows
Even: :30 Plank Hold
*Score is number of reps on "Odd" Minute
Supersonics
()
For Time:
30/24 Calorie Echo Bike
-into-
3 Rounds
10 Power Cleans 95/65
3 Wall Walks
-into-
30/24 Calorie Echo Bike
-into-
3 Rounds
10 Thrusters 95/65
10 Bar Facing Burpees
-into-
30/24 Calorie Echo Bike
Time Cap: 22 Minutes
30/24 Calorie Echo Bike
-into-
3 Rounds
10 Power Cleans 95/65
3 Wall Walks
-into-
30/24 Calorie Echo Bike
-into-
3 Rounds
10 Thrusters 95/65
10 Bar Facing Burpees
-into-
30/24 Calorie Echo Bike
Time Cap: 22 Minutes
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Barbell Forearm Stretch
1 Minute Posterior Shoulder Smash
15x Bootstrappers
10x 5 Seconds Cobra
1 Minute Barbell Forearm Stretch
1 Minute Posterior Shoulder Smash
15x Bootstrappers
10x 5 Seconds Cobra
Body Building
Functional Pump (Legs & Core)
(Other / Text)
INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the ONLY workout for that day and the next day (i.e. if you do the 3 functional pumps during the week, we don't recommend doing any other workout apart from the 3 power lifts - Squat, Deadlift & Press). Please click on "Workout prep notes available" directly to read the instructions before doing the workout!
Work to a heavy set of 2 Pause Front Squat (pause is 2 seconds at the bottom)
-rest 1-2 minutes-
75 Front Squat @40% + 5# of 1RM Front Squat
*Every time you break, rest for 1 minute.
-rest 2-3 minutes-
AMRAP 20 Minutes
20 Toes to Bar
100ft Sled Push (280/190) (aka moderate/heavy)
20 GHD Sit Ups
20/16 Calorie Air Bike
30 MINUTES VERSION (or less):
*For a shorter version today, cut out the heavy pause front squat or the metcon at the end (based on what you need to work on more)
Work to a heavy set of 2 Pause Front Squat (pause is 2 seconds at the bottom)
-rest 1-2 minutes-
75 Front Squat @40% + 5# of 1RM Front Squat
*Every time you break, rest for 1 minute.
-rest 2-3 minutes-
AMRAP 20 Minutes
20 Toes to Bar
100ft Sled Push (280/190) (aka moderate/heavy)
20 GHD Sit Ups
20/16 Calorie Air Bike
30 MINUTES VERSION (or less):
*For a shorter version today, cut out the heavy pause front squat or the metcon at the end (based on what you need to work on more)
Mayhem BodyBuilding | Wednesday - Lower Body Push & Pull
(Not Scored)
https://www.youtube.com/watch?v=z_ZV8LJdax8
Scale RPE Bodybuilding
(Not Scored)
RPE 1-3 || This is a weight that the athlete can move with ease throughout the planned series of repetitions.
RPE 4-5 - This is a weight that offers moderate resistance, but the athlete feels they could double the planned repetition range with the weight they have chosen.
RPE 6-7 || This is a moderate/moderately heavy weight for the athlete. It should represent a challenge for the planned range of repetitions, but should not make them fear failure. The rest required between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended range of repetitions. Athletes need adequate rest between sets at this RPE.
RPE 10 || This is a maximum effort for the planned range of repetitions. The athlete should be fully loaded at the end of each set.
RPE 4-5 - This is a weight that offers moderate resistance, but the athlete feels they could double the planned repetition range with the weight they have chosen.
RPE 6-7 || This is a moderate/moderately heavy weight for the athlete. It should represent a challenge for the planned range of repetitions, but should not make them fear failure. The rest required between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended range of repetitions. Athletes need adequate rest between sets at this RPE.
RPE 10 || This is a maximum effort for the planned range of repetitions. The athlete should be fully loaded at the end of each set.
Mayhem Bodybuilding Goals
(Not Scored)
Mayhem Bodybuilding is a stand-alone programme focused on hypertrophy. You can layer it on top of other Mayhem Athlete programmes, but it is not designed to be run on top of all the other programmes every day. We will include pieces from certain days in other programmes as "ACCESSORIES".
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
Leg Day Warm Up
(Not Scored)
Hip Halo Activation
-into-
3 rounds
15/12 bike erg
5 Cossack Squats (each side)
10 Kang Squats (empty barbell)
-into-
3 rounds
15/12 bike erg
5 Cossack Squats (each side)
10 Kang Squats (empty barbell)
Back Squat
(Load)
4 sets: 2 Reps – @ +90%
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Barbell Romanian Deadlift
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
KB Belt Squats
(Load)
2 sets: Intra set Stretch 10-10-10 reps - RPE 7
*This should be at a significantly lighter weight than what you normally do. Athletes will start with 10 normal reps, at the end of the first 10 reps athletes will stay at the bottom of the movement for :20 seconds. As soon as the :20 second stretch is done, athletes will start another set of 10 immediately for 30 total reps with 2 :20 second rest periods at the bottom of the movement. Athletes will not fully rest between each set of 10 reps until 30 reps are completed. Then repeat for another full set.
*Rest 1:00-1:30 b/t sets
*This should be at a significantly lighter weight than what you normally do. Athletes will start with 10 normal reps, at the end of the first 10 reps athletes will stay at the bottom of the movement for :20 seconds. As soon as the :20 second stretch is done, athletes will start another set of 10 immediately for 30 total reps with 2 :20 second rest periods at the bottom of the movement. Athletes will not fully rest between each set of 10 reps until 30 reps are completed. Then repeat for another full set.
*Rest 1:00-1:30 b/t sets
Lying DB Hamstring Curl
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Standing Barbell Calf Raise
(Load)
2 sets: Intra set Stretch 10-10-10 reps - RPE 7
*This should be at a significantly lighter weight than what you normally do. Athletes will start with 10 normal reps, at the end of the first 10 reps athletes will stay at the bottom of the movement for :20 seconds. As soon as the :20 second stretch is done, athletes will start another set of 10 immediately for 30 total reps with 2 :20 second rest periods at the bottom of the movement. Athletes will not fully rest between each set of 10 reps until 30 reps are completed. Then repeat for another full set.
*Rest 1:00-1:30 b/t sets
*This should be at a significantly lighter weight than what you normally do. Athletes will start with 10 normal reps, at the end of the first 10 reps athletes will stay at the bottom of the movement for :20 seconds. As soon as the :20 second stretch is done, athletes will start another set of 10 immediately for 30 total reps with 2 :20 second rest periods at the bottom of the movement. Athletes will not fully rest between each set of 10 reps until 30 reps are completed. Then repeat for another full set.
*Rest 1:00-1:30 b/t sets
Cooldown/Mobility
(Not Scored)
1 min couch stretch (each side)
1 min quad smash (each side)
1 min forward fold (straight legs)
1 min calf stretch on wall (each side)
2 min foam roll all of lower body
1 min quad smash (each side)
1 min forward fold (straight legs)
1 min calf stretch on wall (each side)
2 min foam roll all of lower body
Mayhem Mini-Pump –Leg Day
()
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
4 Rounds
10 Barbell Back Squat @ moderate weight – maintain quality
10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality
10 KB Belt Squats @ moderate weight – maintain quality
15 Standing Barbell Calf Raise @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
4 Rounds
10 Barbell Back Squat @ moderate weight – maintain quality
10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality
10 KB Belt Squats @ moderate weight – maintain quality
15 Standing Barbell Calf Raise @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Burgener Strength
Warm Up
(Not Scored)
1. Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Barbell Prep
A. Burgener Warm up Snatch (3-5 reps at each position) - all to power position
1. Down and up – “SPEED THROUGH THE MIDDLE”
2. Elbows high and outside – “BAR CLOSE”
3. Muscle snatch – “STRONG TURNOVER”
4. Snatch land – “FOOT WORK” 2”, 4”, 6”
5. Snatch drop – “FOOT WORK”
B. Skill Transfer Exercises Snatch - all to power position
- 3-5 reps of each movement
1. Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
2. Overhead squat, “CORE STRENGTH”
3. Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
4. Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
5. Snatch balance, “FOOT AND ARM SPEED”
C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch - all to power position
*Demo Videos in Athlete Notes.
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Barbell Prep
A. Burgener Warm up Snatch (3-5 reps at each position) - all to power position
1. Down and up – “SPEED THROUGH THE MIDDLE”
2. Elbows high and outside – “BAR CLOSE”
3. Muscle snatch – “STRONG TURNOVER”
4. Snatch land – “FOOT WORK” 2”, 4”, 6”
5. Snatch drop – “FOOT WORK”
B. Skill Transfer Exercises Snatch - all to power position
- 3-5 reps of each movement
1. Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
2. Overhead squat, “CORE STRENGTH”
3. Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
4. Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
5. Snatch balance, “FOOT AND ARM SPEED”
C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch - all to power position
*Demo Videos in Athlete Notes.
Power Snatch
(Load)
Wave 1
1 Power Snatch @65%
1 Power Snatch @70%
1 Power Snatch @75%
Wave 2
1 Power Snatch @70%
1 Power Snatch @75%
1 Power Snatch @80%
Wave 3
1 Power Snatch @75%
1 Power Snatch @80%
1 Power Snatch@85%
Wave 4
1 Power Snatch @80%
1 Power Snatch @75%
1 Power Snatch @70%
*Rest as needed between waves.
**These waves are all about perfect technique. Note how the percentages go down the last three sets. This is to work speed and fine tune technique to end with perfect sets.
***All based off of 1RM Power Snatch.
1 Power Snatch @65%
1 Power Snatch @70%
1 Power Snatch @75%
Wave 2
1 Power Snatch @70%
1 Power Snatch @75%
1 Power Snatch @80%
Wave 3
1 Power Snatch @75%
1 Power Snatch @80%
1 Power Snatch@85%
Wave 4
1 Power Snatch @80%
1 Power Snatch @75%
1 Power Snatch @70%
*Rest as needed between waves.
**These waves are all about perfect technique. Note how the percentages go down the last three sets. This is to work speed and fine tune technique to end with perfect sets.
***All based off of 1RM Power Snatch.
Dumbbell Complex
(Other / Text)
3 Sets
5 Double Dumbbell Deadlift + 5 Double Dumbbell Squat Clean + 5 Double Dumbbell Cluster + 5 Double Dumbbell Split Jerk @6/10 RPE
*Rest as needed between sets.
**Log weight in notes.
5 Double Dumbbell Deadlift + 5 Double Dumbbell Squat Clean + 5 Double Dumbbell Cluster + 5 Double Dumbbell Split Jerk @6/10 RPE
*Rest as needed between sets.
**Log weight in notes.
Clean & Jerk
(Load)
3 Sets
1 Clean & Jerk @70-75% 1RM Clean & Jerk
3 Sets
1 Clean & Jerk @75-80% 1RM Clean & Jerk
3 Sets
1 Clean & Jerk @80-85% 1RM Clean & Jerk
3 Sets
1 Clean & Jerk As Heavy As Possible (AHAP)
*DON'T worry about hitting specific numbers, just hit a heavy stimulus!
*Rest 90 seconds between sets.
1 Clean & Jerk @70-75% 1RM Clean & Jerk
3 Sets
1 Clean & Jerk @75-80% 1RM Clean & Jerk
3 Sets
1 Clean & Jerk @80-85% 1RM Clean & Jerk
3 Sets
1 Clean & Jerk As Heavy As Possible (AHAP)
*DON'T worry about hitting specific numbers, just hit a heavy stimulus!
*Rest 90 seconds between sets.
Optional: Good Mornings
(Load)
3 Sets
7 Good Mornings @6-6.5/10 RPE
*Rest 60-90 sec between each set.
7 Good Mornings @6-6.5/10 RPE
*Rest 60-90 sec between each set.
Mayhem Compete
4 Position Tall Clean 3x4
(Load)
3 Sets
4 Position Tall Clean @5-6/10 RPE
*Positions are: Catch at 2in, 4in, 6in and in the bottom of the squat.
**Rest as needed between sets.
4 Position Tall Clean @5-6/10 RPE
*Positions are: Catch at 2in, 4in, 6in and in the bottom of the squat.
**Rest as needed between sets.
Hang Clean + Front Squat 1-2-2
(Load)
Take 10 minutes to establish a 1RM Hang Clean + 1 Front Squat
*Only do the Front Squat on your last attempted rep.
-Then-
2 Sets
1 Hang Clean + 1 Front Squat @80-85% of 1RM Hang Clean from above (make these deload sets PERFECT)
*Only do the Front Squat on your last attempted rep.
-Then-
2 Sets
1 Hang Clean + 1 Front Squat @80-85% of 1RM Hang Clean from above (make these deload sets PERFECT)
Clean Pull + Power Clean + Clean 5x3
(Load)
1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @6/10 RPE
1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @6.5/10 RPE
1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @7/10 RPE
1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @7.5/10 RPE
1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @8/10 RPE
*Rest as needed between sets.
1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @6.5/10 RPE
1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @7/10 RPE
1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @7.5/10 RPE
1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @8/10 RPE
*Rest as needed between sets.
Tuesday, Mar 4
Workout of the Day
Deadlift 5x3
(Load)
Every 2:00 x 5 Sets: (10 Minutes)
3 Deadlift @75-80%
3 Deadlift @75-80%
Royals
()
For Time:
50 V-Ups
25 Box Jump Overs 24"/20"
50 Toes to Bar
25 Box Jump Overs 24"/20"
50 Abmat Sit Ups
Time Cap: 16 Minutes
**Step Down Box Jump Overs
50 V-Ups
25 Box Jump Overs 24"/20"
50 Toes to Bar
25 Box Jump Overs 24"/20"
50 Abmat Sit Ups
Time Cap: 16 Minutes
**Step Down Box Jump Overs
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Dorsiflexion Matrix
1 Minute Foot Smash
1 Minute Couch Stretch
1 Minute Dorsiflexion Matrix
1 Minute Foot Smash
1 Minute Couch Stretch
Body Building
Mayhem BodyBuilding | Tuesday - Upper Body Pull
(Not Scored)
https://www.youtube.com/watch?v=oldcyBr_o2Y
RPE Bodybuilding scale
(Not Scored)
RPE 1-3 || This is a weight that the athlete can move with ease throughout the planned series of repetitions.
RPE 4-5 - This is a weight that offers moderate resistance, but the athlete feels they could double the planned repetition range with the weight they have chosen.
RPE 6-7 || This is a moderate/moderately heavy weight for the athlete. It should represent a challenge for the planned range of repetitions, but should not make them fear failure. The rest required between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended range of repetitions. Athletes need adequate rest between sets at this RPE.
RPE 10 || This is a maximum effort for the planned range of repetitions. The athlete should be fully loaded at the end of each set.
RPE 4-5 - This is a weight that offers moderate resistance, but the athlete feels they could double the planned repetition range with the weight they have chosen.
RPE 6-7 || This is a moderate/moderately heavy weight for the athlete. It should represent a challenge for the planned range of repetitions, but should not make them fear failure. The rest required between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended range of repetitions. Athletes need adequate rest between sets at this RPE.
RPE 10 || This is a maximum effort for the planned range of repetitions. The athlete should be fully loaded at the end of each set.
Mayhem Bodybuilding Goals
(Not Scored)
Mayhem Bodybuilding is a stand-alone programme focused on hypertrophy. You can layer it on top of other Mayhem Athlete programmes, but it is not designed to be run on top of all the other programmes every day. We will include pieces from certain days in other programmes as "ACCESSORIES".
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
Back & Bicep Warm Up
(Not Scored)
3 Rounds
15/12 cal row
10 scap pullups
15 bent over barbell rows (empty bar)
5 iron cross (each side)
5 down dog/seal pose transitions
15/12 cal row
10 scap pullups
15 bent over barbell rows (empty bar)
5 iron cross (each side)
5 down dog/seal pose transitions
Strict Pull-Ups
(Load)
4 sets: 2 Reps – @ +90%
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Deadlift
(Load)
4 sets: 2 Reps – @ +90%
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Double DB Standing Bent Over Row
(Load)
2 sets: Intra set Stretch 10-10-10 reps - RPE 7
*This should be at a significantly lighter weight than what you normally do. Athletes will start with 10 normal reps, at the end of the first 10 reps athletes will stay at the bottom of the movement for :20 seconds. As soon as the :20 second stretch is done, athletes will start another set of 10 immediately for 30 total reps with 2 :20 second rest periods at the bottom of the movement. Athletes will not fully rest between each set of 10 reps until 30 reps are completed. Then repeat for another full set.
*Rest 1:00-1:30 b/t sets
*This should be at a significantly lighter weight than what you normally do. Athletes will start with 10 normal reps, at the end of the first 10 reps athletes will stay at the bottom of the movement for :20 seconds. As soon as the :20 second stretch is done, athletes will start another set of 10 immediately for 30 total reps with 2 :20 second rest periods at the bottom of the movement. Athletes will not fully rest between each set of 10 reps until 30 reps are completed. Then repeat for another full set.
*Rest 1:00-1:30 b/t sets
Lat Pulldowns
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
DB Preacher Curl
(Load)
2 sets: Intra set Stretch 10-10-10 reps - RPE 7
*This should be at a significantly lighter weight than what you normally do. Athletes will start with 10 normal reps, at the end of the first 10 reps athletes will stay at the bottom of the movement for :20 seconds. As soon as the :20 second stretch is done, athletes will start another set of 10 immediately for 30 total reps with 2 :20 second rest periods at the bottom of the movement. Athletes will not fully rest between each set of 10 reps until 30 reps are completed. Then repeat for another full set.
*Rest 1:00-1:30 b/t sets
*This should be at a significantly lighter weight than what you normally do. Athletes will start with 10 normal reps, at the end of the first 10 reps athletes will stay at the bottom of the movement for :20 seconds. As soon as the :20 second stretch is done, athletes will start another set of 10 immediately for 30 total reps with 2 :20 second rest periods at the bottom of the movement. Athletes will not fully rest between each set of 10 reps until 30 reps are completed. Then repeat for another full set.
*Rest 1:00-1:30 b/t sets
Ring Curls
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Cooldown/Mobility
(Not Scored)
1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats
1 min thread the needle (each side)
1 min bicep wall stretch (each side)
1 min foam roll lats
1 min thread the needle (each side)
1 min bicep wall stretch (each side)
Mayhem Mini-Pump – Back and Biceps
()
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
4 Rounds
10 Strict Pullups @ moderate weight – maintain quality
10 Barbell Deadlift @ Moderate weight – maintain control and quality
10 Double DB Standing Bent Over Row @ moderate weight – maintain quality
10 DB Preacher Curl @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
4 Rounds
10 Strict Pullups @ moderate weight – maintain quality
10 Barbell Deadlift @ Moderate weight – maintain control and quality
10 Double DB Standing Bent Over Row @ moderate weight – maintain quality
10 DB Preacher Curl @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Mayhem Compete
Snatch Balance 1-3-3
(Load)
Take 10 minutes to establish a heavy Snatch Balance.
-Then-
2 Sets
3 Snatch Balance @80-85% of established heavy single.
-Then-
2 Sets
3 Snatch Balance @80-85% of established heavy single.
Back Squat 10x3
(Load)
10 Sets (New set every minute.)
3 Back Squat
*Work up to 80-85% of 1RM Back Squat over the course of the 10 sets OR just get heavier than you got last week!
3 Back Squat
*Work up to 80-85% of 1RM Back Squat over the course of the 10 sets OR just get heavier than you got last week!
Good Morning 3x10
(Load)
3 Sets
10 Bench Good Mornings - RPE 6/7
*Rest as needed between sets.
10 Bench Good Mornings - RPE 6/7
*Rest as needed between sets.
Monday, Mar 3
Workout of the Day
Shoulder Press 5x3
(Load)
Every 2:00 x 5 Sets: (10 Minutes)
3 Shoulder Press @75-80%
3 Shoulder Press @75-80%
Oilers
()
5 Sets Each For Time:
20/16 Calorie Row
50 Double Unders
15 Dumbbell Bench 50s/35s
-Rest 1:00-
Time Cap: 20 Minutes
20/16 Calorie Row
50 Double Unders
15 Dumbbell Bench 50s/35s
-Rest 1:00-
Time Cap: 20 Minutes
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 1 Minute Calf Pumps
1 Minute Ring Lat Stretch
2x 1 Minute Calf Pumps
1 Minute Ring Lat Stretch
Body Building
Functional Pumps (Push & Pull)
(Other / Text)
INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the ONLY workout for that day and the next day (i.e. if you do the 3 functional pumps during the week, we don't recommend doing any other workout apart from the 3 power lifts - Squat, Deadlift & Press). Please click on "Workout prep notes available" directly to read the instructions before doing the workout!
10 sets
10 Bench Press (155/105)
10 Strict Pull Ups
-Rest 1 minute b/t sets-
*Don't use over 65% of your 1RM for bench press. You should be able to do in 1-2 sets throughout.
**You should be able to do 10 strict unbroken pull ups fresh to do this workout. Scale to what you can do in 1 minute or less consistently for quick singles later in the workout if needed
30 MINUTES VERSION (or less):
*For a shorter version today, perform only 6-7 sets of the workout
10 sets
10 Bench Press (155/105)
10 Strict Pull Ups
-Rest 1 minute b/t sets-
*Don't use over 65% of your 1RM for bench press. You should be able to do in 1-2 sets throughout.
**You should be able to do 10 strict unbroken pull ups fresh to do this workout. Scale to what you can do in 1 minute or less consistently for quick singles later in the workout if needed
30 MINUTES VERSION (or less):
*For a shorter version today, perform only 6-7 sets of the workout
Mayhem BodyBuilding | Monday - Upper Body Push
(Not Scored)
https://www.youtube.com/watch?v=mh9MtPWQb08
RPE Bodybuilding scale
(Not Scored)
RPE 1-3 || This is a weight that the athlete can move with ease throughout the planned series of repetitions.
RPE 4-5 - This is a weight that offers moderate resistance, but the athlete feels they could double the planned repetition range with the weight they have chosen.
RPE 6-7 || This is a moderate/moderately heavy weight for the athlete. It should represent a challenge for the planned range of repetitions, but should not make them fear failure. The rest required between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended range of repetitions. Athletes need adequate rest between sets at this RPE.
RPE 10 || This is a maximum effort for the planned range of repetitions. The athlete should be fully loaded at the end of each set.
RPE 4-5 - This is a weight that offers moderate resistance, but the athlete feels they could double the planned repetition range with the weight they have chosen.
RPE 6-7 || This is a moderate/moderately heavy weight for the athlete. It should represent a challenge for the planned range of repetitions, but should not make them fear failure. The rest required between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended range of repetitions. Athletes need adequate rest between sets at this RPE.
RPE 10 || This is a maximum effort for the planned range of repetitions. The athlete should be fully loaded at the end of each set.
Mayhem Bodybuilding Goals
(Not Scored)
Mayhem Bodybuilding is a stand-alone programme focused on hypertrophy. You can layer it on top of other Mayhem Athlete programmes, but it is not designed to be run on top of all the other programmes every day. We will include pieces from certain days in other programmes as "ACCESSORIES".
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
Current Bodybuilding Cycle: Week 8 of 17
(Not Scored)
Bodybuilding Cycle 1: Week of January 6 - April 28 (17 Weeks)
Goal: The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention on each set and keep your phone in your bag. Sessions are not done “for time” but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
Progression: The main lifts will follow a slightly varied rep scheme with small cycles strategically placed to allow for maximum return on investment. The main lifts will follow more closely with a percentage than an RPE. Starting out the cycle we will utilize a classic 5x5 to set the weight athletes will use the rest of the cycle. The goal is to increase capacity with moving a heavy percentage for each individual athlete. Athletes should trust the process and stay as close to the percentages as they can. If you need a break, take one and go lighter or just move. There will be a test week and deload weeks throughout this cycle that will take us into the end of April.
Length: This cycle will be a 17 week long cycle starting with a familiarization week and move into varied weeks and small cycles within. This cycle is longer and will test athletes throughout.
Goal: The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention on each set and keep your phone in your bag. Sessions are not done “for time” but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
Progression: The main lifts will follow a slightly varied rep scheme with small cycles strategically placed to allow for maximum return on investment. The main lifts will follow more closely with a percentage than an RPE. Starting out the cycle we will utilize a classic 5x5 to set the weight athletes will use the rest of the cycle. The goal is to increase capacity with moving a heavy percentage for each individual athlete. Athletes should trust the process and stay as close to the percentages as they can. If you need a break, take one and go lighter or just move. There will be a test week and deload weeks throughout this cycle that will take us into the end of April.
Length: This cycle will be a 17 week long cycle starting with a familiarization week and move into varied weeks and small cycles within. This cycle is longer and will test athletes throughout.
Mayhem Bodybuilding Info, Goals & More
(Not Scored)
Click "Workout prep notes available" directly below for the full write up
Chest and Triceps Warm Up
(Not Scored)
Crossover Symmetry
-into-
3 sets
10 perfect pushups (controlled form)
15 band pull-a-parts
5 PVC around the worlds (in each direction)
10 wall angels
5 scorpions (each side)
-into-
3 sets
10 perfect pushups (controlled form)
15 band pull-a-parts
5 PVC around the worlds (in each direction)
10 wall angels
5 scorpions (each side)
Bench Press
(Load)
4 sets: 2 Reps – @ +90%
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Reverse Grip Incline Dumbbell Bench Press
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Alt. DB Bench + Double DB Bench
(Load)
4 sets: 8 Reps (each side and then together)- RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Incline Bench DB Chest Fly
(Load)
2 sets: Intra set Stretch 10-10-10 reps - RPE 7
*This should be at a significantly lighter weight than what you normally do. Athletes will start with 10 normal reps, at the end of the first 10 reps athletes will stay at the bottom of the movement for :20 seconds. As soon as the :20 second stretch is done, athletes will start another set of 10 immediately for 30 total reps with 2 :20 second rest periods at the bottom of the movement. Athletes will not fully rest between each set of 10 reps until 30 reps are completed. Then repeat for another full set.
*Rest 1:00-1:30 b/t sets
*This should be at a significantly lighter weight than what you normally do. Athletes will start with 10 normal reps, at the end of the first 10 reps athletes will stay at the bottom of the movement for :20 seconds. As soon as the :20 second stretch is done, athletes will start another set of 10 immediately for 30 total reps with 2 :20 second rest periods at the bottom of the movement. Athletes will not fully rest between each set of 10 reps until 30 reps are completed. Then repeat for another full set.
*Rest 1:00-1:30 b/t sets
Barbell Skull Crushers
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Bent Over Banded Tricep Extension
(Load)
2 sets: Intra set Stretch 10-10-10 reps - RPE 7
*This should be at a significantly lighter weight than what you normally do. Athletes will start with 10 normal reps, at the end of the first 10 reps athletes will stay at the bottom of the movement for :20 seconds. As soon as the :20 second stretch is done, athletes will start another set of 10 immediately for 30 total reps with 2 :20 second rest periods at the bottom of the movement. Athletes will not fully rest between each set of 10 reps until 30 reps are completed. Then repeat for another full set.
*Rest 1:00-1:30 b/t sets
*This should be at a significantly lighter weight than what you normally do. Athletes will start with 10 normal reps, at the end of the first 10 reps athletes will stay at the bottom of the movement for :20 seconds. As soon as the :20 second stretch is done, athletes will start another set of 10 immediately for 30 total reps with 2 :20 second rest periods at the bottom of the movement. Athletes will not fully rest between each set of 10 reps until 30 reps are completed. Then repeat for another full set.
*Rest 1:00-1:30 b/t sets
Cooldown/Mobility
(Not Scored)
1 min pec stretch against door/rig
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)
Mayhem Mini-Pump – Chest and Triceps
()
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
4 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality
10 Reverse Grip Incline Dumbbell Bench Press @ Moderate weight – maintain control and quality
12 Incline Bench DB Chest Fly @ moderate weight – maintain quality
10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
4 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality
10 Reverse Grip Incline Dumbbell Bench Press @ Moderate weight – maintain control and quality
12 Incline Bench DB Chest Fly @ moderate weight – maintain quality
10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Burgener Strength
Burgener Strength Week 6 Day 1
(Not Scored)
https://www.youtube.com/watch?v=HFokQd34qPU
Warm Up
(Not Scored)
1. Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Barbell Prep
2-3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
*Demo Videos in Athlete notes.
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Barbell Prep
2-3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
*Demo Videos in Athlete notes.
Double Dumbbell Push Press + Double Dumbbell Overhead Hold + Double Dumbbell Push Press
(Other / Text)
3-4 Sets
5 Double Dumbbell Push Press + :20 Double Dumbbell Overhead Hold + 5 Double Dumbbell Push Press @6.5-7.5/10 RPE
*Rest as needed between sets.
**Log weight in notes.
5 Double Dumbbell Push Press + :20 Double Dumbbell Overhead Hold + 5 Double Dumbbell Push Press @6.5-7.5/10 RPE
*Rest as needed between sets.
**Log weight in notes.
Split Jerk
(Load)
5 Sets (1 set every minute on the minute)
1 Rack Jerk (Split Jerk) @70-75% 1RM Clean & Jerk
5 Sets (1 set every minute on the minute)
1 Rack Jerk (Split Jerk) @75-80%
5 Sets (1 set every minute on the minute)
1 Rack Jerk (Split Jerk) @85+
*Can be done off the blocks or from rack.
1 Rack Jerk (Split Jerk) @70-75% 1RM Clean & Jerk
5 Sets (1 set every minute on the minute)
1 Rack Jerk (Split Jerk) @75-80%
5 Sets (1 set every minute on the minute)
1 Rack Jerk (Split Jerk) @85+
*Can be done off the blocks or from rack.
Double Dumbbell Seal Row + Alternating Single Arm Dumbbell Row
(Other / Text)
4-5 Sets
10 Double Dumbbell Seal Row @7-8/10 RPE
20 Alternating Single Arm Dumbbell Row (holding one db up in row position each rep) @6-6.5/10 RPE
*Rest 60-90 seconds between sets.
**Weight in notes.
10 Double Dumbbell Seal Row @7-8/10 RPE
20 Alternating Single Arm Dumbbell Row (holding one db up in row position each rep) @6-6.5/10 RPE
*Rest 60-90 seconds between sets.
**Weight in notes.
Mayhem Compete
Compete Week Overview 3.03-3.08
(Not Scored)
https://www.youtube.com/watch?v=GAnJJWSWFuU
Movement Prep
(Not Scored)
3 Sets
10 Alternating Double Dumbbell Walking Lunge + Curl and Press in Lunge
5 Single Arm Kettlebell Clean and Push Press (each side)
10 Seated Straddle-legged Double Dumbbell Shoulder Press
10 Alternating Double Dumbbell Walking Lunge + Curl and Press in Lunge
5 Single Arm Kettlebell Clean and Push Press (each side)
10 Seated Straddle-legged Double Dumbbell Shoulder Press
Tall Snatch 5-5-3-3
(Load)
2 Sets
5 Tall Snatch @6/10 RPE
2 Sets
3 Tall Snatch @7/10 RPE
*Rest as needed between sets.
5 Tall Snatch @6/10 RPE
2 Sets
3 Tall Snatch @7/10 RPE
*Rest as needed between sets.
Snatch Lift Off + Pause Snatch 3-3-2-2-2
(Load)
1 Snatch Lift Off + 2 Pause Snatch @6/10 RPE
1 Snatch Lift Off + 2 Pause Snatch @6.5/10 RPE
1 Snatch Lift Off + 1 Pause Snatch @7/10 RPE
1 Snatch Lift Off + 1 Pause Snatch @7.5/10 RPE
1 Snatch Lift Off + 1 Pause Snatch @8/10 RPE
*Pause in the bottom of snatch for 3 seconds.
**Rest as needed between sets.
1 Snatch Lift Off + 2 Pause Snatch @6.5/10 RPE
1 Snatch Lift Off + 1 Pause Snatch @7/10 RPE
1 Snatch Lift Off + 1 Pause Snatch @7.5/10 RPE
1 Snatch Lift Off + 1 Pause Snatch @8/10 RPE
*Pause in the bottom of snatch for 3 seconds.
**Rest as needed between sets.
Bench Press 5-5-4-4-4
(Load)
2 Sets
5 Bench Press
5 Tempo Single Arm Dumbbell Rows @7-8/10 RPE (3 second descent, 1 second hold at the top and bottom of each rep)
3 Sets
4 Bench Press
5 Tempo Single Arm Dumbbell Rows @7-8/10 RPE (3 second descent, 1 second hold at the top and bottom of each rep)
*Move up in weight each Bench Press set. Start around 6.5/10 RPE and move up to 8.5-9/10 RPE.
5 Bench Press
5 Tempo Single Arm Dumbbell Rows @7-8/10 RPE (3 second descent, 1 second hold at the top and bottom of each rep)
3 Sets
4 Bench Press
5 Tempo Single Arm Dumbbell Rows @7-8/10 RPE (3 second descent, 1 second hold at the top and bottom of each rep)
*Move up in weight each Bench Press set. Start around 6.5/10 RPE and move up to 8.5-9/10 RPE.
Mayhem Gymnastics [MG] OPEN Primer Week 2
(Reps)
2 rounds of:
10 Scap Pull Ups into 3 Strict Pull Ups
5 Inchworm into Pushup
3 Rounds: (9 Minutes)
:90 On | :90 Off
:30 of Toes To Bar
:30 of Chest to Bar
:30 of Bar Muscle Ups
10 Scap Pull Ups into 3 Strict Pull Ups
5 Inchworm into Pushup
3 Rounds: (9 Minutes)
:90 On | :90 Off
:30 of Toes To Bar
:30 of Chest to Bar
:30 of Bar Muscle Ups
Sunday, Mar 2
Workout of the Day
Helm’s Deep
()
For Time:
120/90 Calorie Bike
**Every 2:00 Starting at 0 stop & complete 12 GHD Sit Ups
120/90 Calorie Bike
**Every 2:00 Starting at 0 stop & complete 12 GHD Sit Ups
Recovery Workout
(Meters)
45 Minute Row @Zone 2 Pace
*Every 5 minutes stop and do 50ft Handstand walk
Alternative options: 60 second Handstand Walk practice, 4 Wall Walks, 30 second Plank/Handstand Hold, or 10 DB Strict Shoulder Press.
*Every 5 minutes stop and do 50ft Handstand walk
Alternative options: 60 second Handstand Walk practice, 4 Wall Walks, 30 second Plank/Handstand Hold, or 10 DB Strict Shoulder Press.
Mayhem Compete
Sunday Run
()
1 Mile (or 8 Min) at RPE3
-Rest 2 Min-
2 Sets
2x (30m Acceleration, 30 Sec Walk)
*200m (or 90 Sec) at RPE2 after each set.
-Rest 1 Min-
3 Sets
100m (or 20 Sec) at RPE9
*Rest 2 minutes between sets.
-Rest 2 Min-
2 Sets
2x (30m Acceleration, 30 Sec Walk)
*200m (or 90 Sec) at RPE2 after each set.
-Rest 1 Min-
3 Sets
100m (or 20 Sec) at RPE9
*Rest 2 minutes between sets.
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